Keto diet: a week for women for weight loss

Today at the peak of a keto-diet's popularity which allows you to effectively get rid of excess weight. We find out why this diet managed to fall in love with many women. Let's get acquainted with the weekly menu and contraindications.

Essence and type of keto-diet

Catogenic diet was developed in 1921 for children suffering from epilepsy. It was actively used when the results are not brought by taking pharmacy drugs. The technique is based on ketosis, which is accompanied by a decrease in carbohydrates and proteins.

Ketone diet refers to the use of fat products. These substances charge the body with energy and restore insulin production mode.

There are many types of this diet:Easy>, The essence of nutrition in fat consumption and decrease in carbohydrates.Targeted>, The game is suitable for people playing. Thanks to fat, it will be possible to improve training results.Cyclical>, Allows you to make for glycogen reserves in muscle fibers. At a high level, carbohydrates and proteins remain. It is important to consume low fat. This option is suitable for athletes.

Note the intensity of training and body reaction usually. If the diet option is not suitable, they switch to another.

Keto-diet rules

For each type of power, the following rules are applied:You need to drink at least 2 liters of water per day.They take food slowly 4-5 times a day.The dishes are stew and boiled, not a fried.Raw vegetables are given preference.As a drink, you can use green tea, freshly squeezed juice or herbal infusion.It is necessary to consume 50 grams of carbohydrates per day.It is necessary to monitor the daily calorie content of dishes. We should spend more than consuming.It is better to leave snacks.To lose weight more efficiently, it is worthwhile to dedicate 20-30 minutes a day with physical exertion.

Maximum period of diet>- 1 month. Then you need to take a 3 weeks break to saturate the body with nutrients.

In the first 7 days of the diet, protein and fat should be consumed in a ratio of 50/50. To maintain the muscles, it is worth eating 1 kg per 3-4 grams of protein.

Starting at 2 weeks, the amount of fat increases to 65–75 %. Protein will fall by 20–30 %, 5 % on carbohydrates.

The stages of the body's reorganization during the diet look like this:First 12 hours>, The body consumes the existing glucose reserves completely. 48 hours>, Glycogen is consumed in liver and muscles.After 3-5 days>, The restructuring of metabolism begins. The body tries to find an alternative to carbohydrates and finds it in protein and acid.7 days>, The body is suitable for deficiency of carbohydrates and is rebuilt on the ketogenic condition.

Even after the end of the diet, the body requires adaptation and the right diet.

What should be done before diet

To reduce the risk of side effects, experts recommend:Take a blood test;Ensure that there are enough knowledge about the diet;Leave only products in the refrigerator that are allowed during weight loss;Except prohibited products;Prepare a program of smooth reduction of carbohydrates from the diet;To add to drinking water regularly.

It is important to consult a specialist who will prepare a personal power plan.

Can the products eat and not eat

The list of permissible products looks like this:Chicken, beef, Turkish;Seafood;Fat fishing;Green vegetables and herbs;Olives and vegetable oils;Eggs;Milk and dairy products;Nut;Jamun.

It is important to exclude the following products from the menu:Containing Chinese and all products;Potato;Rice;Pasta;Bread;Soda;Baking and SDOB;Margarine;Liquor;Sweet fruits;Beat;Carrot.

Given the list of permissible and prohibited products, the normal diet will have to change considerably.

Keto Diet: Menu for a week for 1100 calories per day

Do not expect a major loss of fat in the first week. In 7 days, the body will not have time to rebuild a new regime. The approximate menu will look like this:

The menu for women will vary in the number of calories. It should contain more berries, nuts, vegetables and fruits. The man's diet will be more high -colon, he will have to bend on meat and fish.

Way out of keto-diet

To preserve the result, it is necessary to introduce new products in gradually and small parts. The porridge starts eating 100–150 grams once a day. Fresh baking should not be consumed. Do not eat fried and smoked better.

If you want to eat something harmful, then you need to do this in the morning. We should not forget about active physical exertion. Hiking and external activities are welcome.

Opinion of experts

The opinion of experts about Keto-Dita is quite diverse. Most of them believe that such nutrition does not destroy muscle tissue and replenish the supply of useful elements in the body. Another benefit of diet in the absence of starvation and hunger control. Thoughts to lose weight will not be busy with food.

Nutritionists note that the departed kilograms do not return again. The main thing is not to bend on fat and sweet in future, as well as in physical activity. Experts have warned that during a keto-diet, a person can withstand heaviness in his stomach and flatulence. This is due to a decrease in fiber diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, Keto is worth consulting with the doctor before sitting on the diet, as it can cause blood sugar deficiency.

Review about keto-dita

According to girls on the Internet, the first week of diet is quite difficult. Some women faced weakness and dizziness. After 3 weeks the visible impact was noticeable. On Keto-Dit, managed to lose 5-7 kg in several 14 days. In a month you can get rid of 11 kg extra weight.

Particularly pleased with various types of dishes for keto-diet. They admire a salad of avocado with cheese and spinach, broccoli with cheese, Keto-Heb, Keto-Oles. For dessert, they are advised to prepare a classic cheesecake, cherry in chocolate, a cupcake red velvet in a mug.

Men praise a diet. He helped them emphasize muscle relief. However, in the early days, many experienced strong weakness. Other changes were seen: Improve cholesterol levels>, This condition can be caused by the use of saturated fat. Subsequently, it can lead to diseases of the heart and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).Problems with digestion>, They can be caused by insufficient fiber.Indigestion>, Diet may lead to deficiency of minerals and vitamins. Therefore, it is important to take vitamin complex.Smell of acetone>, This symptom indicates violations of carbohydrate metabolism. It is important to drink more fluids.

Keto diet is not suitable for people engaged in mental work. It will not be easy for them to focus on important matters.

Disagreement

Do not use less car diet in the following cases:Heart disease and blood vessels;Disorders of gastrointestinal tract;Hormone failure;Oncology;Diabetes mellitus;Fetal and breastfeeding;A unstable psyche -psychiatry state.

It is important to give up food restrictions after surgery. Elderly men and women, children come under the ban.

Day>	1 intake of food>	2 meals>	3 meals>	4 meals>
1	Three egg omelette, rye bread with cheese, protein cocktail	A boiled cutlet, brown rice with chicken with hard cheese	Protein cocktail, nut	Oven fish, apple juice with vegetables
2	Cottage Cheese and Herbs, Herbal Tea Pepper	Ear with vegetables, rice	Curd	Boiled turkey, vegetable mix, hard cheese
3	Fish tiles, vegetable slices, protein drinks	Stew from vegetables, fish with cheese in oven	Kefir	Chicken roll with cheese
4	Cottage Cheese Casserole, Protein Cocktail	Vegetable soup, boiled chicken	Eggplant from oven with cheese and tomato	Steam Fish Meatball. vegetable salad
5	Omelet and cheese cheese	Vegetable Stew and Student Fish	Protein cocktail	Boiled turkey, fresh vegetables
6	Mushrooms, curd rich eggs	Seafood Soup, Boiled Chicken Breast	Freshly squeezed juice from apple	Oven fish, kefir
7	Solid cheese, omelet with yogurt	Wild rice with chicken breast	Protein cocktail	Veal, vegetable salad